Going up and down stairs several times a day and walking around while talking on the phone may be just as beneficial as going to the gym, a new study suggests.

US scientists have found that small amounts of activity, even if they last just one or two minutes, can benefit the body just as much as structured exercise - or in some cases more - if they add up to 30 minutes of activity over the course of a day.

"Our results suggest that engaging in an active lifestyle approach, compared to a structured exercise approach, may be just as beneficial in improving various health outcomes.

"We encourage people to seek out opportunities to be active when the choice is available. For example, rather than sitting while talking on the phone, use this opportunity to get in some activity by pacing around while talking," explained the scientists from Oregon State University.

The study included over 6,000 adults. It found that almost half of those who undertook ‘short bouts' of activity were getting the recommended 30 minutes per day of physical activity. However, less than one in 10 of those undertaking structured exercise were achieving this.

This indicates that going to the gym a couple of times a week may not be enough if you are failing to be active at other times.

The scientists noted that the most common excuse for failing to exercise is a lack of time. However, they noted that these results show that adding movement into everyday activities can benefit health.

"This is a more natural way to exercise, just to walk more and move around a bit more. We are designed by nature as beings who are supposed to move. People get it in their minds, ‘if I don't get that 30 minutes, I might as well not exercise at all'. Our results really challenge that perception and give people meaningful, realistic options for meeting the physical activity guidelines," they said.

They suggested simple things like walking short distances rather than driving and doing exercises, such as jumping jacks, during the commercial breaks of TV programmes.

The scientists noted that those who were achieving the 30-minute activity guideline through short bouts of activity, saw benefits in areas such as cholesterol levels and blood pressure.

They urged people to become more active in their every day lives.

"In our society, you will always be presented with things that entice you to sit or be less active because of technology, like using a leaf blower instead of a rake. Making physical activity a way of life is more cost effective than an expensive gym membership. You may be more likely to stick with it, and over the long-term, you'll be healthier, more mobile and just feel better all around," they said.

Details of these findings are published in the American Journal of Health Promotion.